The supplements you should take depend on your individual health needs, diet, age, and lifestyle. However, some supplements are commonly recommended for many adults:
- Vitamin D : Most adults benefit from vitamin D supplements, especially since it's hard to get enough from diet alone. Vitamin D3 is usually preferred, and taking it with a meal containing fat improves absorption. Blood tests can confirm if you need it
- Vitamin B12 : Important for nerve function and red blood cell formation. Vegetarians, vegans, and older adults who have reduced stomach acid often need B12 supplements
- Fiber supplements : If you don't get enough fiber from whole grains, fruits, and vegetables, supplements like psyllium can help with digestion and heart health
- Omega-3 fatty acids (Fish oil) : Beneficial for heart health and inflammation, especially if your diet is low in fatty fish
- Magnesium : Helpful for muscle function and sleep; many people don't get enough from diet alone
- Calcium : Important if you don't consume enough dairy or fortified alternatives, especially for bone health
- Prenatal vitamins : For women who are pregnant or trying to conceive, including folic acid to prevent birth defects
Other supplements like iron, creatine, collagen, and certain herbal supplements may be beneficial depending on specific conditions or goals but should be taken under medical advice
. Key advice : It's best to consult your doctor or a registered dietitian before starting supplements. They can assess your diet, health status, and possibly recommend blood tests to identify deficiencies and avoid unnecessary or harmful supplementation
. In summary, common beneficial supplements include vitamin D, B12, fiber, omega-3s, magnesium, and calcium, tailored to your personal needs and lifestyle.
